Choosing the right nutrition for your training or racing can definitely be overwhelming, but we're here to help! 🙌

First things first, you need to figure out how many carbs you'd need to consume per hour. Calculate your approx time: how long your event will take you to finish and use our guide to calculate how many grams of carbs you need per hour.

Carb intake guide for training and racing: Exercise under 90min: 30-45g/hr Between 90-150min: 60-70g/hr Over 150min: 90g/hr or more Note: 1 x gel = 25-50g of carbs depending on the brand. The key is to find a gel consistency you enjoy and that your stomach is happy with. DO NOT try anything new on race day; instead, incorporate the nutrition into your training regimen so you won't have any surprises! 😳 

You don't have to have just gels, you can mix and match different energy sources (eg. gels, chews, drink mixes, bars, waffles) depending on your sport and what you personally prefer.

Example:
 Pre: You could opt for a waffle or energy bar alongside your breakfast (remember to also carb-load at least the night before) and then consume a gel or chews 15 minutes before the race (caffeine boosted gel can work well here too, if you can stomach it). During: Aim to consume at least 45-60g of carbs per hour, or as much as your needs will require (refer to the guide above). If you've used quick energy before without issues, you can easily test higher carb amounts per hour. Additionally, we suggest taking a gel with caffeine for the final push to give you a boost. And remember to stay hydrated! Post: Don't forget hydration, recovery mixes and magnesium after the event. You also need carbs for recovery and antioxidants will help you repair faster.